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Old 05-12-2011, 11:14 PM   #1
YellowJellyBean
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Is my fitness plan missing anything?

Hey there, so I figured I'd try asking for some input on what I'm doing to get in shape, even though my goals seem to be different than most of the other people on here. For the past 6 weeks or so I've been making an attempt to go to the gym 4 days a week, along with a day of some sort of sport one day a week. I downloaded the MyFitnessPal app on my phone to keep track of calories and whatnot, and I try to eat a little less than 2000 calories a day, while watching things like sugar, fat, and cholesterol intake. I'm 6'0 tall, and I started at about 178 lbs and 21% body fat, and as of today my bathroom scale shows me at 172 lbs and 19.7% body fat. Judging by the pudge around my waist line, I'm still a ways off from my eventual goal. I'm not trying to get super ripped or put on a bunch of muscle mass. Ideally I'd like to lose fat while building core strength and increasing muscle tone and definition. My ideal weight is somewhere between 165 and 170, with under 18% body fat.

My current workout plan goes a little like this:
-Start at about 7:30 after eating breakfast
-10 minute cardio warm up on treadmill/bike/etc.
-30 minutes various strength and weights, mostly upper body. I try to do more abs, chest, and shoulders rather than just doing endless biceps curls.
-15-20 minutes more intense cardio
-10 minutes stretching

I haven't bothered with any supplements or whey protein, because like I said, I'm not looking to add muscle mass, just build core strength. So am I missing anything with my approach to getting in shape?


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Old 05-13-2011, 07:19 AM   #2
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When doing a 4 day split you should only do each body part once that week..... heres an example of my split...

Starting on Monday
1) Chest and triceps
2) Back and Biceps
3) OFF
4) Shoulders, traps and Abs
5)Legs
Sat & Sun off

If you want to do cardio it can be done either before or after... its pretty much a personal preferance.

As for the diet... theres absolutely nothing wrong with eating fats, its actually better for you to eat fats than to cut them out.

Now back to the workout... for weight loss you should be in the 8-12 rep range with a little lighter weight. Now I'm not saying use 50 pounds for your bench, use a weight that causes you to strain a little by rep number 10... like the old saying goes no pain no gain and thats pretty much a true statement.

As for stretching... never do it prior/during the workout... why you ask? Stretching releases endorphins which cause the muscles to relax. In return you can not get a full flex of the muscle so you cant work it to its full potential... it also will rob you of strength as well.
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Old 05-13-2011, 02:27 PM   #3
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Thanks for that info about working specific areas on certain days. I usually go in and try to work everything every day, which I guess means that nothing ever really gets worked that hard.

Yeah, I'm not saying I'm cutting out fats, I'm just trying to not eat too many grams of fat, especially saturated fats.

How many times should I be completing 8-12 reps? For instance, should I crank out 12 lat pull downs, then walk away from the machine, or do I do 12, take a quick rest, and then go for 10-12 more?

I never stretch until I'm about to head to the showers.

Thanks for the input. I want to get in shape, but I want to make sure I'm doing it right.
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Old 05-13-2011, 04:32 PM   #4
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if you don't squat and deadlift, you are wasting your time. Working the lower body releases testosterone which has all kinds of benefits. Deadlifts/squats and fat don't go together. Like he said, don't worry about fat/cholesterol intake. Your body naturally makes cholesterol even if you don't eat it. Cut out grains (especially as these are poison) and white flour. Saturated fats are actually your friend. Butter and red meat have soooo many health benefits. If you have to eat starch, eat white rice or potatos or something. The more refined the better. Grain protein is not a natural protein our body can use.

In terms of the lifting, separate your days into body parts, to target muscle groups and not to overwork yourself. I personally do five sets of five reps to gain strength and muscle mass. If you are doing 3 sets of 10, you are just toning really. 5 by 5s will definately burn fat.

My schedule

Mon chest/tris
Tues Back
Wed Shoulders
Thurs Legs

DO complex exercises like squats, deadlifts, bench press and shoulder press. Don't use the wimpy machines that target one muscle group. That is a waste of time. Free weights is where it is at. I mean lat pulldowns, t-bar rows, leg press are all very good exercises, but they should be supplements to your workout plan. Monday my main exercises are flat and inclined bench with supplemental exercises. Tues day I alternate between deadlifts and rack pulls with lat pulldowns and rows as supplements. Wednesday is overhead press and seated dumbell overhead press with supplements. Thursday I squat and leg press and thats it.

And lastly I think you are right on the stretching. I believe you don't stretch until your body is warm
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Old 05-13-2011, 04:52 PM   #5
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You should do around 5 sets for large muscle groups and 3 for small ones... if your going with a descent weight.

Last year I did an experiment to prove a point on exercising. I chose bench as the exercise, I had only been lifting about 3 weeks after a 2 year layoff. I came in and maxed out around 275lbs.

For the next 4 weeks when it came to chest I did wide grip bench 5 sets of 10, close grip bench 5 sets of 10.... both with only 135lbs. then I would finish up with fly's 5 sets of 10 with 30 pound dumbells.

After the fourth week I maxed out again.... 335lbs from only doing light weights. Of course I could have lifted heavy and done more after 4 weeks but I wanted to show the guys you dont HAVE to lift heavy to make gains.
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